4 Resistance Band Moves For A Seriously Toned Butt

For this workout, I used a medium tension band. You can increase the tension by walking your hands up the band, or make things easier by walking down the band. Try to do each of these moves 12 times, and don't forget to do both sides! If they feel too easy, adjust your grip or try a higher resistance band.

Single Leg Bridge

From your back, bring one leg up toward the ceiling and place the band around the whole foot, keeping your arms tucked in at your sides. With a stable pelvis, push through the foot on the floor to lift your backside, and push even higher through your straight leg. For an added challenge come halfway down, then pulse up and down. Make sure to keep your arms still so your butt does the work. Switch legs and repeat.

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If you don't have a resistance band, but want to do the glute bridge, here's the best way to get the biggest impact:

Single Leg Jog

Holding the band around one foot again, bend both legs into your chest in a tabletop position. Start to jog the legs out one at a time, maintaining a strong core. Push using your backside, and use control to pull your legs back in. For some extra core work, you can lift the head, neck, and shoulders as you do this. Repeat on the other side.

Frog

Bring the band around both feet, then glue your heels together and turn your feet slightly outward. Holding onto the band, push the legs out long and keep your inner thighs and heels connected. Squeeze your backside and guide your legs back in to start position. Lift your head, neck, and shoulders for extra burn, or add little pulses with your legs drawn halfway in. Be sure to keep tension on the band the entire time.

MORE: 5 Easy Moves To Tone Your Legs Fast

Wide Second Frog Press

Keep the band around both feet, now apart but still turned slightly outward. Hold onto the band with both hands in front of your chest and—without moving your hands—push your legs out straight, then bend them back in with the same amount of resistance. Remember that you control the band, so keep tension on it the whole time. For added core work, lift your head, neck, and shoulders.

Photographs courtesy of Chelsea Streifeneder.